In medicine, genu varum and genu valgus fall on the inside or outside of the knee not according to the bending direction of the knee, but according to the vertical line between the lower limbs of normal people and the ground (medically called normal force line). The anatomical axis of normal leg shape almost overlaps with the gravity axis, so the knee joint perfectly supports the weight of the body, while the abnormal leg shape mainly comes from bad habits in daily life, which leads to the knee joint not perfectly supporting the weight of the body. For example, when standing, you are always comfortable, and your body weight is on one leg, or you wear high heels all the year round, and you often sit cross-legged or kneeling (this is also the reason why most lovely Japanese girls have O-legs). This variation of daily exercise, standing, walking and sitting, makes the body's gravity not fully supported by the knees, leading to compensation and injury and deformation of related muscles and joints.

Second: How to judge your leg type? How to correct O/X leg?

Stand upright barefoot, chest and abdomen facing the mirror: if your feet and knees are close together when standing upright, the patella (knee) and toes face straight ahead; There are four gaps on the crotch, knees and ankles, which are normal leg types; For O-legs, when standing upright, the knee should not contact the patella inward; X-shaped legs, knees together without gaps, feet can not be together.

If it is due to bad habits, poor pelvic muscle control and asymmetric strength of quadriceps femoris and rectus femoris, the position of knee joint is asymmetric and hip muscles are weak. Simply put, it is the asymmetry of muscle strength caused by bad walking posture and standing posture that produces physiological O/X legs, which can be corrected by strengthening weak muscle groups and relaxing strong muscle groups. The following three actions are recommended:

1, one-legged gluteal bridge

Lie on your back, with your back close to the ground, your hands on your sides, your knees bent, one leg on the ground and the other suspended. Use your hips to exert force, stand up until the knees, hips and shoulders supporting your legs form a straight line, and keep it for 2 ~ 3 seconds to feel the mass force of your hip muscles. Pay attention to control the hip muscles and fall slowly. Say it again. After doing it enough times, repeat with the other leg. In the process, follow the ground with your back foot, and don't pad your toes.

2. Lie on your side and lift your legs

Pay attention to "keep your feet as high as possible", which is a common mistake. In the design of hip joint, the abduction angle of thigh is only 45 degrees. Any action that makes the hip joint exceed 45 degrees is no longer the target muscle group of this action. When doing the action, it is not to lift quickly, but to spread out slowly and return to the original position under controlled conditions.

3. Stretch the gluteus medius while sitting.

Target muscle: Stretch the gluteus medius muscle and press it down, with the chest close to the thigh, feel the obvious stretching feeling of the buttocks, and keep stretching for 30-60 seconds. Three or four groups.

Third: Does regular running aggravate O/X legs?

Some runners with slight O/X legs found that their O/X legs seemed to be more serious than before after running for a period of time. This is probably caused by incorrect running posture or improper choice of running shoes.

1, running posture:

Running seems simple, but actually the running posture is very particular. When running, the upper body should lean forward slightly, the head is directly above the trunk, the shoulders are slightly lifted, the elbows are bent 90 degrees, and the hands are half clenched; When running, the arm swings naturally before and after relaxation, the thigh moves forward actively, and the calf relaxes naturally. Depending on the forward swing of the thigh, the buttocks are driven to swing forward and upward. Heel landing first, and then quickly transition to full foot landing. The rear pedal is full and powerful, and the stride is large and elastic.

If all feet touch the ground or toes touch the ground first, splayed feet inside and outside, leaning forward and leaning back too much are all wrong postures during running, which will easily aggravate O/X legs over time.

2. Choice of running shoes

Although everyone's feet are different, they are generally divided into three types: eversion type, eversion type and normal ordinary type. Only by wearing your own "model" will you be more comfortable and better avoid aggravating O/X legs.

You can judge by the wear of the sole: take out a pair of shoes you have worn before (the longer you wear them, the better you can judge) and look at the sole:

(1) If the inner heel and the inner forefoot are relatively worn, it means that the foot is varus;

(2) If the lateral heel and lateral forefoot are seriously worn, it means that the foot is valgus;

(3) The lateral heel is easy to wear, and the medial and lateral forefoot wear relatively evenly, so it is a normal foot.

Runners with O/X legs need not worry too much. There is no equal sign between O/X legs and injuries, but runners with O/X legs are more likely to be injured than ordinary runners. Legs look almost unchangeable, but they can be strengthened by effective strength, and at the same time, they can correct bad running posture and minimize the risk of possible sports injuries.